High Protein Shrimp Meal Prep for Weight Loss (Low Calorie, 5 Days)
A five-day meal prep plan featuring perfectly cooked shrimp with roasted vegetables and five different flavor variations (lemon garlic, Cajun, Mediterranean, Asian sesame, and herb butter) that deliver 28g protein and around 300 calories per container. This lean, fast-cooking protein solution eliminates decision fatigue while keeping weight loss goals on track without sacrificing taste.
Equipment
- large skillet
- sheet pans
- glass meal prep containers
- mixing bowls
- parchment paper
Ingredients
- 2 pounds large shrimp, peeled and deveined
- 4 cups mixed vegetables (bell peppers, broccoli, snap peas, carrots, zucchini)
- 3 tablespoons olive oil, divided
- Salt and pepper to taste
- 4 cloves garlic, minced
- 1 lemon, zested and juiced
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon cayenne pepper
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- Fresh herbs (parsley, cilantro, chives, dill, basil) for garnish
Instructions
- Step 1: Wash and chop all vegetables into similar-sized pieces. Divide between two parchment-lined sheet pans.
- Step 2: Drizzle vegetables with 1.5 tablespoons olive oil, season with salt and pepper, and roast at 425°F for 12 minutes, stirring halfway through.
- Step 3: Pat shrimp completely dry with paper towels. Heat remaining 1.5 tablespoons olive oil in a large skillet over medium-high heat until shimmering.
- Step 4: Working in two batches, add shrimp and let sit undisturbed for 1.5 minutes. Flip and cook another 1 minute until cooked through.
- Step 5: Divide cooked shrimp among five bowls and season each batch separately: Batch 1 with lemon zest, lemon juice, and parsley; Batch 2 with paprika, oregano, and cayenne; Batch 3 with soy sauce, sesame oil, rice vinegar, and ginger; Batch 4 with oregano, tomatoes, capers, and basil; Batch 5 with garlic and dill.
- Step 6: Divide roasted vegetables evenly among five glass meal-prep containers. Top each with chosen shrimp variation.
- Step 7: Cool completely before sealing and refrigerating.
Notes
Store in glass containers (not plastic) for 5 days in the refrigerator. Buy frozen shrimp and thaw overnight to save money and prevent waste. Use containers that hold 2.5 to 3 cups for proper portion ratios. Batch shrimp flavors separately to prevent flavor bleed. Pair with brown rice, quinoa, or salad for additional carbs if desired. Nutrition per container: 28g protein, 310 calories, 12g carbs, 15g fat, 3g fiber.